Welcome,
My name is Danielle and this is the practice of non-sleep deep rest,
A yoga nidra practice,
A practice of self-care to step away from all the hustling that you do in your day.
It's now time to make yourself super comfortable.
Pause the video and prepare your cozy space.
Dim the lights and gather a few blankets and pillows to help create your most comfortable space possible.
Traditionally,
Yoga nidra is practiced on the back in the supine position like shavasana.
You can place a blanket under your head,
Pillows beneath your knees,
Socks if your feet tend to get cold,
And a blanket to cover yourself.
Now,
Make those final adjustments.
Turn your palms to face upward and let your legs naturally roll out to enhance your comfort and begin this well-earned journey of deep relaxation.
Now,
Let's begin.
Close your eyes and take a deep breath to settle into the present moment.
Inhale through the nose and breathe out through the mouth.
Now,
Take two short breaths in through your nose and a long sigh out through your mouth.
One more time.
Begin your yoga nidra practice by bringing your attention to the physical body,
Your vessel that supports you and gives you strength.
Feel the gentle weight of your body touching the surface beneath you.
Touching the surface beneath you.
Notice all the points touching the ground and feel the rise and fall of your chest.
Let your body continue to settle,
Swallow,
And relax your jaw.
Let your cheeks widen and your eyes deeply relax in the sockets.
Feel the muscles in your body relaxing as you let your body be held and supported.
Feel the bones in your body becoming heavy.
Begin to notice the undoing.
Feel the body stopping,
The mind beginning to slow down,
Your entire being letting go of contracting.
As you release into the darkness,
Listen.
You may hear your soul speak to you.
Listen closely.
Try not to be afraid of the stillness.
No more scrolling,
Spinning,
Or being consumed.
This is your way home.
You may feel lost or unfamiliar,
But it's time to reconnect with the source of your strength.
Here lies the path to your sanctuary.
Now let your inner focus be to your third eye center.
Visualize yourself standing in the heart of a bustling city surrounded by the rapid pace of life.
The streets are crowded,
Filled with people rushing,
And the city sounds create a symphony of activity.
In the midst of this vibrant chaos,
Notice a door.
This door symbolizes a portal to tranquility and peace within.
With a deep breath,
Open the door.
As it swings inward,
Feel a gentle breeze of calmness inviting you forward.
As you step through,
Leave the noise and busyness of the city behind,
Entering a serene,
Natural sanctuary.
Allow your inner gaze to shift down to your heart space.
It's now time to connect with your Sankalpa.
A positive affirmation or statement that you have in the present moment.
You may use your own intention,
Or you might repeat,
I release the need for constant busyness.
I am at peace.
You can repeat it three times to yourself.
I release the need for constant busyness.
I am at peace.
I release the need for constant busyness.
I am at peace.
Let this Sankalpa be a guiding light throughout the practice.
And begin to feel the contrast between the chaotic city behind you and the serene space you've entered.
The air is fresh and the surroundings are bathed in a calming light.
Take a moment to fully immerse yourself in this peaceful oasis,
Connecting with the healing energy that surrounds you.
Allow the natural elements of the sanctuary to come alive in your imagination.
Whether it's a lush forest,
A quiet beach,
Or a serene mountaintop,
Feel the softness beneath your feet.
Hear the gentle rustle of leaves or the calming waves.
And see the colors that evoke a sense of tranquility.
As you stand in this serene space,
Bring your Sankalpa to the forefront of your mind.
And repeat it silently or softly to yourself,
Feeling its resonance within you.
Visualize the words becoming a part of your inner sanctuary,
Infusing the air,
The ground,
And the surrounding energy with the essence of your positive intention.
With your Sankalpa guiding you,
Take a moment to feel the peace within this sanctuary.
Know that at any time,
You can return to this place of calmness and rejuvenation simply by closing your eyes and turning inward.
Now,
Notice the gentle rise and fall of your chest with each breath.
It's now time to move through a rotation of consciousness.
As you hear my voice,
Follow it as it moves through your body.
Visualize a calming light moving through each space that I mention.
Begin to explore the sensations in your toes.
Feel the energy and aliveness in this often overlooked part of your body.
Imagine each breath traveling in through the nose and out through the mouth.
Imagine each breath traveling in through the nose and down all the way to your toes,
Bringing a sense of relaxation and release.
Shift your awareness to your feet.
Feel the arches,
The heels,
And the balls of your feet.
Notice if you feel any areas of tension or tightness down in the feet.
With each breath out,
Allow these tensions to dissolve.
Letting a wave of relaxation wash over your feet.
Travel up to your ankles,
Calves,
Knees.
Release any holding or resistance.
Imagine a soothing light moving through your lower legs,
Releasing all the tightness from being overworked,
Moving through your thighs,
Hips,
And pelvic region.
Feel the weight of your body sinking into the support beneath you.
Allow the breath to carry away any residual tension,
Leaving you grounded and centered.
Explore the sensations in your lower back,
Neck,
Abdomen,
And chest.
Notice the natural rhythm of your breath and how it influences the gentle movements in this part of your body.
Let go of any tightness or gripping,
Inviting a sense of spaciousness within.
Move your awareness to your fingers,
Hands,
Wrists.
Feel the tingling sensations,
The warmth,
And the gentle pulse.
With each breath,
Release any residual tension,
Allowing your hands to rest in a state of ease.
Now shift your attention to your forearms,
Elbows,
Upper arms.
Release the holding in these areas,
Allowing the muscles to soften and relax.
Picture a cascade of tranquility flowing down your arms,
Bringing a profound sense of comfort.
Explore the sensations in your shoulders,
Your neck.
Let each breath be a gentle massage,
Unraveling any knots and tightness.
Bring your awareness to your head.
Feel the subtle movements of your jaw,
The softness around your eyes,
And the release of tension.
Allow your entire body to be a vessel of relaxation,
Completely supported by the ground beneath you.
Notice your breath.
Feel the breath coming and going,
And then let go of any tension.
Feel the breath coming and going.
As you inhale deeply,
Imagine the breath traveling to the deepest corners of your lungs,
Expanding your chest and ribcage.
Feel the air as a cool,
Invigorating stream,
Carrying with it the essence of peace.
Picture the breath like a radiant light,
Illuminating every cell,
Bringing a sense of clarity and tranquility.
As you exhale,
Release any lingering tension.
Picture the breath carrying away stress and worries like a gentle river,
Leaving your body and mind cleansed and rejuvenated.
Allow the exhale to be a surrender,
A letting go of anything that no longer serves you in this sacred space.
With each successive breath,
Establish a natural rhythm,
Inhaling calm,
And exhaling stress.
As you breathe in,
Visualize a soft,
Warm glow enveloping you,
Filling every nook and cranny of your inner sanctuary with serenity.
As you breathe out,
Visualize the breath as a gentle,
Warm glow enveloping you,
Filling every nook and cranny of your inner sanctuary with serenity.
As you breathe out,
Picture any residual stress releasing into the atmosphere,
Absorbed by the vast openness of this peaceful place.
Let the breath be your anchor in this tranquil realm,
Grounding you in the present moment.
If your mind starts to wander or thoughts arise,
Gently guide your focus back to the sensation of breathing.
Feel the rise and fall of your chest and the subtle expansion and contraction of your diaphragm.
As you continue to breathe,
Recognize that each inhale is an invitation to invite peace,
And each exhale is an opportunity to release what no longer serves you.
You might say to yourself,
I am at peace.
I release the need to rush.
I am calm and centered.
As you feel the soothing rhythm of your breath,
Gaze into the heart,
The source for deep and profound truth,
The space right between the lungs at the center of your being.
In this sacred sanctuary,
Invite the spirit of gratitude to dance within you.
Gently direct your thoughts to three things you are grateful for in this very moment.
Gently direct your thoughts to three things you are grateful for in this very moment.
These could be people who have touched your life,
Places that hold special memories,
Or simple experiences that have brought you joy,
Or simple experiences that have brought you joy.
As you bring your awareness to those moments of gratitude in the forefront of your mind,
Feel the warmth that generates.
Picture gratitude as a radiant light illuminating your heart space.
Picture gratitude as a radiant light illuminating your heart space.
With each acknowledgement,
Sense the glow expanding,
Filling your chest with a soft golden light.
Let this warmth permeate every cell,
Every fiber of your being.
As gratitude fills your heart,
Notice how it enhances the sense of peace within you.
You might say thank you in your mind or feel the words forming in your heart.
You might say thank you in your mind or feel the words forming in your heart.
Let the energy of gratitude flow outward,
Extending beyond your body into the vastness of your sanctuary.
As you immerse yourself in the warmth of gratitude,
Take a few moments to simply be with the feelings that arise.
This is a sacred pause,
A time to honor the interconnectedness of your experiences and the richness they bring to your life.
The more you dwell in the space of gratitude,
The deeper the well of peace within you becomes.
Now,
As you hear my voice again,
Begin to feel your body,
Your vessel,
The tips of your vessel touching the earth.
And as you start to resurface back to the present moment,
Awaken slowly by moving your fingers and your toes and very slowly reawakening your body.
You might roll to one side and pause in the fetal position,
Taking as much time as you need to push yourself up into a nice deep breath.
Take as much time as you need to push yourself up into a nice easy seat.
When you're ready,
You might open your eyes,
Taking in your surroundings with a renewed sense of calm.
As we finish this practice,
You might express gratitude for this time you've dedicated to inner peace,
Self-care,
And whole body health.
I am grateful for your presence here.
Thank you so much for practicing with me today.
I wish you so much love and abundance in your life.
It makes me so happy to know that you've taken the time to slow down and undo your day.
May you be happy.
May you be healthy.
May you live a life without suffering and may you be in peace.
Namaste.
Namaste.
